Zochepetsera bulu? malangizo

Zochepetsera bulu? Pofuna kuti izi Ndi bwino kuchita maphunziro zovuta wapadera. Zochita izi amakakamizidwa ntchito minofu intensively gluteal, lumbar ndi m'chiuno. Chifukwa cha kuchita masewera olimbitsa thupi mainchesi owonjezera pang'onopang'ono kusungunula. Kodi m'gulu zovuta bwanji?

poyamba

Zochepetsera bulu? Abwino zolimbitsa vuto ili adzakhala anyonyomala. Pali ena "subtleties" mu kuchita izi. Sitiyenera mwakuya kwambiri squat, zokwanira mawondo ake ndi mlingo woyenerera - anyonyomala pa ngodya lalikulu adzapereka zotsatira zosiyana - ndi matako kuyamba kukula mu kukula kwake. Back panthawi KUKHALA akuluakulu asungike molunjika, osati kukoka patsogolo. Pa kutsitsa thupi pansi kuchita mpweya kwambiri, ndipo pamene kutukula torso mpaka wosakwiya ndiponso mpweya.

Kuchepetsa bulu, muyenera kuchita reps osachepera 10 pa amaika. Chiwerengero cha njira amasankhidwa payekha, koma nthawi osachepera awiri pa kulimbitsa thupi.

Chitani yachiwiri

Mukufuna kudziwa mmene tingachepetsere bulu? Kodi Zochita wapadera, zimakhalanso ndi gluteal minofu. Ndi kovuta, koma zotsatira zake zimakhala zidzasintha! Gwadani pansi. Kutenga dzanja lake lamanja anamuukitsa molunjika kwa mlingo wa pachifuwa, mafupa a chiuno ndi kuchepetsa matako wanu pansi kumanzere. Gwirani malo izi kwa mphindi, kwinakunso manja ake, limakuwongola ndi kuuka kwa malo kuyambira. Kenako abwereza kayendedwe chomwecho zosiyana. minofu Gluteal pa zolimbitsa zachangu, komanso nyama za m'chiuno ndi mbali. Mu nkhani ya yaitali ndipo zonse workouts funso la mmene tingachepetsere kukula kwa matako, izo msanga kwambiri. Kuchita kubwereza osachepera 10 mbali iliyonse. M'kupita kwa nthawi, pamene minofu kwambiri, mukhoza kuwonjezera kubwerezabwereza mlingo mpaka nthawi 20.

Chitani lachitatu

Kuti athetse vutoli, mmene tingachepetsere bulu, mungathe kugwiritsa ntchito galimoto pa njinga kapena kuchotsa makalasi njinga maphunziro pa njinga yosasuntha. Yowonetsera chipangizo mode limene mungathe ntchito kwa nthawi yaitali, mphindi zosachepera 10. Patapita nthawi pang'ono (30-60 masekondi) zina ayenera kubwereza womberani. Ngati pulogalamu yoyeseza ntchito njinga wamba, kukwera pa icho pa ola limodzi theka tsiku. Ngati n'kotheka, sankhani njirayo, amene adzapita kwambiri mpaka - ndi chidwi ndi yaitali mphamvu katundu pa Boom mwina kuchepetsa ansembe.

Monga masewera olimbitsa thupi ndi zina, inu mukhoza kuwonjezera kuyenda, umene umabwera pamwamba - zingakhale akuluakulu a masitepe chokwera phiri, ndipo ena.

Gwiritsani Zochita izi kulimbitsa thupi lanu tsiku ndi zotsatira adzasangalala - unsympathetic mabuku owonjezera pang'onopang'ono 'adzasungunuka, "ndi chithunzi adzakhala linazokotedwa! A zotsatira yofunika kwambiri chingapezeke ndi osakaniza maphunziro anakhala ndi zakudya otsika-kalori. Pangani anapangira abwino a thupi lanu liri lofewa, ndi zosangalatsa!